Healthy Chicken and Asparagus Roulades
Ingredients
4 small boneless skinless chicken breast halves (about 2 lb)
1/4 tsp salt
1/4 tsp onion powder
1/4 tsp dried dill
12 oz asparagus spears (thawed and drained or fresh that has been blanched and shocked)
1/2 medium red bell pepper, cut into 1/4" strips
Fresh dill sprigs for garnish (optional)
Mock hollandaise sauce (recipe follows)
Mock Hollandaise Sauce:
2 tbsp reduced-fat margarine
1 tbsp all-purpose flour
1/4 tsp salt
2/3 cup skim milk
1 egg yolk
2 tsp lemon juice
1/2 tsp grated lemon peel
Directions
1. For the main dish: heat oven to 375°.
2. Remove excess fat from chicken and flatten each chicken breast half to 1/4" thickness between plastic wrap or waxed paper.
3. Mix salt, onion powder and dill weed, sprinkle mixture over the chicken. Place 1/4 of asparagus spears and pepper strips crosswise on large end of each chicken breast half. Roll tightly and secure with wooden picks.
4, Place chicken, seam sides down, in square pan, 8" x 8" x 2", sprayed with non-stick cooking spray. Cover and bake until chicken is done, about 30 min. or until internal temperature reaches 165 F on a food thermometer.
5. Prepare mock hollandaise sauce serve with chicken. Garnish with fresh dill sprigs if desired.
To prepare mock hollandaise sauce:
1. Heat margarine in 1-quart nonstick saucepan over low heat until melted. Stir in flour and salt. Cook over low heat until mixture is smooth and bubbly, stirring constantly. Then remove from the heat.
2. Mix milk and egg yolk until smooth and then stir into flour mixture. Heat to boiling, stirring constantly. Boil and stir for 1 min. Remove from heat, stir in lemon peel and lemon juice.
